THE OFFICIAL MAGAZINE OF THE WOMEN’S FLAT TRACK DERBY ASSOCIATION (WFTDA) ISSUE 12, SUMMER 2011
fiveonfivemag.com
fiveonfive contents 36-37
4-5 advice
ask ms d’fiant and suzy hotrod!
WFTDA Check out what’s in store for a new beta test for the WFTDA rule set that embraces a ‘no minor penalties’ mentality.
6-9 business 10-17 health and fitness the mental recovery stretching rocker and balance boards tips for vegan skaters
Nicolas Charest for RollerGirl.ca
legal safety gear transgender policies
44-45 Returning after Pregnancy
20-27 games and coaching
Shamrock N. Roller shares her experience and talks to other seasoned skaters who returned to the track after the infamous nine-month injury.
28-31 gear bearings leather vs. vinyl
38-39 junior derby
Liz Fransee, ragademalion.com
rinxter stats program pivot line strategies
48-49
rocky mountain rollerpunks
The Blonde Bomber (Joanie Weston)
40-43 rookie
A tribute to and inside look at roller derby legend Joan Weston.
52-53 international derby 56-62 art and media 63 classifieds 68 horoscopes
A.J. Epstein
and then there were five roller derby is jazz
health and fitness
tips for vegan skaters C AT H O L I C C R U E L G I R L , R O C K Y M O U N TA I N R O L L E R G I R L S
Probably the most asked question I get when it comes to a vegetarian/vegan diet is “...but where do you get your protein?” Certain industries have us fooled into thinking we need more protein than necessary. Most people only need 0.8 grams per kilogram of body weight per day (i.e. a 150 pound human requires approximately 54 grams of protein per day). So, let’s talk protein. If you are looking for a protein powder to make your own smoothies, hemp protein is superior. Hemp protein is a nutrientrich, whole food in its natural state, meaning that it does not go through processing to isolate the protein. (Soy goes through a process which usually involves chemicals. In addition this causes the protein to be more acid-forming and have a higher ph). Hemp’s protein is complete. It contains all ten essential amino acids. In addition, hemp foods are raw so they maintain their high level of vitamins and minerals. Other Sources: Legumes (better known as beans, beans, the wonderful fruit... hee-hee. Beans get a bad rap in the fart department. All you need to do is rinse and rinse again. If you are using dried beans, rinse well after soaking AND after cooking. For canned beans, rinse thoroughly
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before adding to your dish. Below is a breakdown of high-protein legumes: legume portion protein/gram Lentils 1 cup 18 grams Black Beans 1 cup 15 grams Chickpeas 1 cup 12 grams Pinto 1 cup 12 grams Lastly, quinoa is a fabulous grain that can easily replace white rice in any dish. Quinoa needs to be rinsed to remove the natural bitter resin. Cook like rice in a 1:2 quinoa – water ratio. One cup of cooked quinoa packs 9 grams of protein. Protein helps build muscle, not fuel it. So you will want to eat a well-balanced meal that includes protein no sooner than an hour after your workout or bout. Next issue: recipes for before, during and after competition: What we need to fuel our bodies and why. As a contributor to fiveonfive magazine I love to hear from our readers and get input as to the type of recipes you would like to see, as well as any nutrition/supplement questions. Email me at recipes @fiveonfivemag.com.
Soup, Salad and Potatoes Catholic Cruel Girl, Rocky Mountain Rollergirls photos Jean Schwarzwalder
Refreshing Watermelon Gazpacho
Grilled Potato Salad Skewers
ingredients: 7 lbs. seedless watermelon 1 red bell pepper, seeded and minced 1 yellow pepper, seeded and minced 1 jalapeño, seeded (if you want more kick, use the seeds), and minced 1 small onion, minced 2 cloves garlic, minced
ingredients: 10 small red potatoes, scrubbed and cut in half diagonally 3 tablespoons avocado oil 2 tablespoons garlic, minced 1 tablespoon chives, minced
1 cucumber, peeled, seeded and minced ½ cup cilantro, roughly chopped ¼ cup red wine vinegar 2 tablespoons olive oil Salt and fresh ground black pepper to taste
Remove green skin and white pith from watermelon and cut into small cubes. In a blender, puree the watermelon. (Note: this may need to be done in a few batches). Set aside in a large bowl. Add red and yellow pepper, jalapeño, onion, garlic, cucumber, cilantro, vinegar and oil to watermelon puree. Season lightly with salt and pepper. Chill at least two hours before serving. Serves 6
2 tablespoons flat leaf Italian parsley, finely chopped 6 metal skewers (bamboo skewers are not strong enough to pierce through the uncooked potatoes)
Wash potatoes and cut them in half, diagonally. In a medium bowl, combine oil, garlic, chives and parsley. Divide mixture into two portions. In a large bowl, toss potatoes with one portion of marinade. Thread potatoes onto metal skewers and grill until tender (approximately 20-30 minutes). Be sure to have grill on a lower heat setting so as not to burn potatoes. Turn occasionally and brush with remaining marinade as they cook. *delicious served warm or cold Serves 6
Snappy Arugula Salad ingredients: 1 cup arugula 1 teaspoon balsamic vinaigrette (I like Organic Ville brand) 1 teaspoon pine nuts Fresh ground pepper to taste Makes 1 serving
*for superior flavor and optimal nutrition, always use organic ingredients
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wftda
Nicolas Charest for RollerGirl.ca
rl.ca
minors beta testing Those headed to the East Coast Derby Extravaganza June 24-26 (or watching it online) will have a chance to watch WFTDA-style derby with a twist. Three sanctioned bouts at this year’s ECE are among the official beta test bouts for a ruleset with no minor penalties. Additional tests are being conducted in private bouts between WFTDA member leagues.
“WFTDA is very excited to beta test a 'no minors' ruleset,” said Heather “Ms. D’fiant” Watson, WFTDA Games Officer. “Not only is a minor-less bout a radical change to the penalty system, it is also the first time an alternate ruleset is allowed in WFTDA-sanctioned play. This groundbreaking move to vet philosophies is pivotal to the ruleset evolution of such a fast-growing, dynamic sport.” WFTDA announced the beta test project in early April in response to a growing interest in a significant rules shift, the elimination of minor penalties. The WFTDA rules beta Section 6 was created solely for the beta test project to collect data for review. It is not an official proposal to change the rules. How would no minors rules be different? In the current ruleset, an illegal action (i.e., blocking to the back, low blocking, forearms, etc.) is penalized based on game impact. Current impact levels include “no impact,” “minor impact,” or “major impact,” based on how much relative advantage a player gains as a result of her foul. Four minor penalties or one major penalty result in a trip to the penalty box. The beta test rules Section 6 eliminates the “minor impact” level and shifts penalties for illegal actions to either “no
impact,” meaning it does not result in a penalty, or “major impact,” resulting in a one minute penalty. For example, if the use of an elbow forces an opponent out of position it will be called as a major penalty. The use of the elbow in which the opponent does not lose position has had no impact and therefore would be called as no impact/no penalty. Download the full beta test Section 6 at wftda.com/rules. Why is WFTDA testing a no minors ruleset? And why now? The no minors concept has been discussed within the WFTDA community for years and there have been various informal discussions of how such a system would work. We have invested a lot of time into first developing a beta test system and then developing a process and ruleset for this particular beta test to ensure that the process produces meaningful results to inform future decision-making. The purpose is to collect information that will help WFTDA membership decide, at a future point in time, whether this is a change they want to pursue. Won’t getting rid of minors just make play sloppy and dangerous? Not necessarily. In crafting the rules that will be used during the beta test, we didn’t just eliminate minors; we adjusted the impact levels for each category of penalty, as explained above. We don't believe it will make the game more dangerous, otherwise we would not be moving ahead with the beta test. However, the main reason for conducting testing, rather than just changing the rules, is to see how such a major shift would affect game play. The safety of our skaters is paramount. When will these changes go into effect? At this point, we don’t know whether these specific changes will ever become a part of the official WFTDA rules. Rules changes are voted on by WFTDA member leagues. As part of the next rules update cycle in 2012, member leagues could choose to adopt the changes or an amended version of the beta no minors ruleset. They could also opt not to eliminate minors.
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